Homemade Fig Bars
Before I was Gluten Free, Fig Bars used to be a go-to on long runs, when I was wanting food as opposed to a gel or chews. As mentioned in the During Run Nutrition blog, many are able to stomach easily digestible real food better than gels and other endurance fuel on the market. I recently experimented with this Fig Bar recipe. They worked well as a portable snack (especially when stored in the freezer) and were not too sweet - I especially like the protein and the healthy fat that the almond butter adds. Give them a try and Enjoy!
1 1/2 cups dried dark-colored figs, soaked overnight in water
1/4 cup honey
Juice and zest of one lemon
1 1/2 cups oat flour
1 cup almond flour
1/2 cup all-purpose flour (sub GF, if needed)
1 tsp. baking powder
1/2 tsp. baking soda
1/4 tsp. sea salt
1/2 cup unsweetened almond milk
1/3 cup almond butter
1/2 cup rolled oats (sub GF, if needed)
5 Tbsp. coconut sugar (turbinado works as well)
1 Tbsp. vanilla extract
In a food processor, blend the soaked and drained figs with the honey and half the lemon juice. You can make the fig puree up to three days in advance.
Preheat the oven to 400 degrees. In a mixing bowl, combine the oat, all-purpose and almond flours along with the baking powder, baking soda and salt. Mix to combine.
Add the remaining lemon juice and zest, almond milk, almond butter, rolled oats, sugar and vanilla and stir everything together to combine well. I found using an electric hand mixer worked best.
Line a 9x9 baking pan with parchment paper extending up the sides of the pan. Pour half the dough into the bottom of the pan and press it down with clean fingers. Or I often use the bottom of a measuring cup. If you get the cup a little wet with cold water, it won't stick.
Spread the fig puree on top of the dough in an even layer.
Place the remaining dough between two sheets of Wax paper and roll it to the size of the pan. Carefully peel of the paper and lay it on top of the fig layer.
Bake for 25 minutes. Remove to let it cool completely.
Set in the freezer for 30 minutes and cut into bars.
Cover and keep stored in the fridge for up to a week. Or if you plan to take them on a run, cut them into bite size pieces and freeze them in individual snack-size Ziplocks that you can easily grab-and-go.
A 1.5 x 1.5 square is roughly 150 calories; 23g of Carb (60%) , 3.5g of Protein (10%), and 2.5g of Fat (29%).
Adapted from Sprouted Kitchen's Fig Bars